1. Weight Management in High School Wrestling Matt Ortega

2. The Ultimate Goal Maintaining a lean body mass through out the season to maximize performance.

3. What is our Job? Our job as coaches is to help our athletes reach a lean body mass safely and effectively. We discourage unsafe methods of weight loss. We do not advocate cutting weight. Keep communication open with our athletes and parents about weight management.

4. Weight Loss Standards National Federation of High School Sports (7% minimum BF, hydrated 2006) Pre-season or early season certification (max weight loss 1.5%/week encourages wrestlers to reach lowest possible certified weight class in a gradual fashion)

5. What’s Involved in this Process? We must determine appropriate weight classes for our wrestlers. We must educate wrestlers to live within a few pounds of the weight class in which they compete

6. What’s Involved Continued Daily weigh in and weigh out of practice Charting the weight loss and gain patterns of each wrestler Be aware of a wrestlers weight after a Saturday match, and the weight they return at on Monday

7. Certification Process The athlete will step on a special scale that calculates body density using the athletes age, height and weight. Once the athlete’s body fat is calculated, a hydration test will be taken to deem lowest possible weight the wrestler can get down to. Lowest possible weight class is based off what weight the wrestler can be at, at 7% body fat.

8. Tips – Eat smaller, more frequent meals. – AVOID foods high in fat (such as fried foods, meat, french fries, pizza, nuts, salad dressings). – AVOID salty foods (such as potato chips, pretzels, pizza, tuna, crackers, soft drinks, sports drinks). – Be sure that you eat and drink, do not dehydrate!!!

9. Tips ONE DAY before the weight certification: – Continue drinking fluids, you should be urinating on a frequent basis. Urine should be colorless if you are fully hydrated. – Eat smaller, but more frequent meals. Continue to eat fibrous food, to eliminate excess waste from body. – STAY AWAY from fatty foods and snacks that will remain in your body for a longer period of time

10. Tips DAY of weight certification: – Eat small portions and eat a very light lunch (if afternoon testing). – Eat light foods (such as fruit and grains). – Continue to drink water.

11. Diet for Wrestling Season Eat 5 small meals a day. (3 meals and 2 snacks) Breakfast, a snack before practice, and a meal following practice are the most important meals and should not be skipped. Small meals keep your metabolism going and give you the energy you need to train. The following are posters that help our Olympic athletes know what to eat and what not to eat when training.

12. Diet for Wrestling Season: Easy Training Day

13. Diet for Wrestling Season: Moderate Training Day

14. Diet for Wrestling Season: Hard Training Day

15. Questions?